Running with Rocco: Weeks of January 17th and 24th

Athletes & Parents:

The schedule for the next two weeks is below. There are a lot of cold-weather days in the forecast, so we won't be able to meet like we normally do. Get in your cardio, however! We may be able to get some middle schoolers into our next varsity indoor meet, and soon we'll be meeting in the metro-parks on Saturdays for hill work.

A few things to note regarding the weather:

• If the temperature is around 30 degrees and the wind chill isn't bad, we'll run outside
• If the wind chill makes it feel as though it is 20 degrees or below, then we most likely will not meet
• Snow and ice are also a factor--if there's excessive snow/ice we most likely will not meet
• I'll send out REMIND notices and I'll have the office make an announcement if a session is canceled
• Make sure to dress in layers, bring a hat & gloves, and watch your footing when we run

A few things to note regarding COVID protocols:

• Masks must be worn inside Learwood after school, and this includes meeting before we go out on our run
• You can take your masks off when we're outside running
• When we return you have to mask up when we reconvene in my classroom

Here is the schedule for our first couple of weeks:

• Wednesday         1/19            3:15 - 4 p.m.           Learwood                 22 - 32 minutes
• Saturday              1/22            11 - 11:45 a.m.       ALHS weight room  26 - 36 minutes
• On your own, get two other running sessions in (or cardio sessions...elliptical or bike):
• 18 - 28 minutes
• 24 - 34 minutes

• Friday                   1/28            3:15 - 4 p.m.           Learwood                   26 - 36 minutes
• Saturday              1/29            11 - 11:45 a.m.       ALHS weight room    30 - 40 minutes
• On your own, get two other running sessions in (or cardio sessions...elliptical or bike):
• 28 - 38 minutes
• 16 - 26 minutes

Running with Rocco: Weeks of December 20th & 27th

Athletes & Parents:

The schedule for Winter Break will vary depending on the day, and I'll be sending out REMIND texts an hour before each session to gauge athletes' interest in attending. Typically attendance is lower during these two weeks, but if there are more than a couple runners interested in attending, we'll meet.

If you cannot meet, it's strongly encouraged you get some cardio in over these two weeks. When we return to school we are going to start going over indoor meet opportunities and we'll start transitioning our training as we gear up for Track & Field season.

Here is the schedule for our first couple of weeks:

• Monday               12/20          3:15 - 4:15 p.m.     Kopf Reservation     30 - 40 minutes
• Tuesday               12/21           2 - 2:30 p.m.          ALHS Caboose          20 minutes
• Wednesday         12/22          10 - 10:45 a.m.      Kopf Reservation      22 - 32 minutes
• Thursday              12/23          12:30 - 1 p.m.        ALHS Caboose          24 minutes

• Monday               12/27          10 - 10:45 a.m.       Kopf Reservation      22 minutes
• Tuesday               12/28          10 - 10:45 a.m.       ALHS Caboose           26 minutes
• Wednesday         12/29          10 - 10:45 a.m.       Kopf Reservation      24 minutes
• Thursday              12/30         10 - 10:45 a.m.       ALHS Caboose           18 - 28 minutes

Running with Rocco: Weeks of December 6th & 13th

Here is the schedule for our first couple of weeks:

• Monday               12/6            3 - 4 p.m.            Learwood                       24 - 34 minutes
• Wednesday         12/8            3 - 4 p.m.            Learwood                       22 - 32 minutes
• Friday                   12/10          3 - 4 p.m.            Learwood                       18 - 28 minutes
• Saturday              12/11          10 - 10:45 a.m.  ALHS Caboose                26 - 36 minutes

• Monday               12/13          3 - 4 p.m.            Learwood                        24 - 34 minutes
• Wednesday         12/15          3 - 4 p.m.            Learwood                        28 - 38 minutes
• Friday                   12/17          3 - 4 p.m.            Learwood                        22 - 32 minutes
• Saturday              12/18          10 - 10:45 a.m.  ALHS Caboose                26 - 36 minutes

We will meet in Coach Rocco’s room (404) each day after school. Please dress in layers, bring a snack & water, and wear a hat and gloves (when necessary). Also make sure to arrange for transportation home at 4 p.m. each day. If you have any further questions, please see Coach Rocco in Room 404.

Running with Rocco: Weeks of November 22nd & 29th

 Attention all Cross Country & Track and Field Athletes:

Our off-season running club, Running with Rocco, continues the next two weeks. Before we go over the schedule, here are a few things about our running club:

• Any athlete is able to join, it's not just for cross country runners.
• It's for distance runners and sprinters NOT involved in a winter sport...once your winter sports seasons are over you can join us.
• We're training to help transition to the upcoming Track & Field season.
• All cross country runners should take 3 weeks off their training...if you've been running since the end of the season, at some point you're going to need to take a break. Some of you may have been training since the season ended, and some of you may want to continue to run as you prepare for a Thanksgiving Turkey Trot. Others may not have been running and it's time for you to start again. Whenever you take your time off, make sure you do, and then join us again. That may be different times for different runners, and dependent on your winter sports schedules. 
• You do not need to attend every session, but make sure to run 3-4 days a week, and make sure not to over-do it. We're just jogging, and not accruing a lot of miles.
• If you can't make a session, I'm including running times below. 
• Running on your own, on a treadmill, or on an elliptical are acceptable ways to work out this off-season.

Here is the schedule for our first couple of weeks. I'll update the schedule every couple of weeks:

• Monday               11/22          3 - 4 p.m.            Learwood                        16 - 26 minutes
• Wednesday         11/24          10 - 10:45 a.m.  ALHS Caboose                20 - 30 minutes
• Friday                   11/26          10 - 10:45 a.m.  ALHS Caboose                18 - 28 minutes
• I can't meet Tuesday or Saturday of this week, so make sure to run 16 - 26 minutes on your own on your fourth day of running

• Monday               11/29          3 - 4 p.m.            Learwood                        20 - 30 minutes
• Wednesday         12/1            3 - 4 p.m.            Learwood                        18 - 28 minutes
• Friday                   12/3            3 - 4 p.m.            Learwood                        22 - 32 minutes
• I can't meet Saturday of this week, so make sure to run 20 - 30 minutes on your own on your fourth day of running

We will meet in Coach Rocco’s room (404) each day after school. Please dress in layers, bring a snack & water, and wear a hat and gloves (when necessary). Also make sure to arrange for transportation home at 3:50-4 p.m. each day. If you have any further questions, please see Coach Rocco in Room 404.

THANKS FOR A GREAT SEASON!

I just wanted to thank everyone for a great season! 

We really appreciated everyone's help with the team. Thanks especially to the following people:

• Mrs. Rose for organizing our Friday night dinners
• All the parents for donating to our team dinners and for the volunteers who helped feed and serve the team
• Mrs. Byrne & Mrs. Brown for taking pictures this season
• Mrs. Walters for putting together our team video
• Mrs. Fababe for organizing the team bowling party
• Mr. and Mrs. Deaton for donating desserts and gift bags to the kids

I'm sure we may have forgotten some people...if so I apologize--a lot of people helped make this a great season, so thank you! 

Finally, we'd like to thank the MIGHTY SHOREMEN & SHOREGALS! It was good to get back to a normal season, and I'd like to thank the athletes for giving us their very best this season. We were extremely proud of how you conducted yourselves as a TEAM this season, and last Saturday was another reminder of how tough you all are. Peepers, Ferrari, and I saw some girls on other teams tip-toeing around puddles at the start line...while our girls were chanting as one team as they went through their warm-ups, already muddy, defiantly telling us they weren't cold. That's when we knew it was going to be a special race. You didn't just endure the tough times this season, you embraced them. So thank you for that as well.

You are two tough teams that have bright futures. We'll be back next season :) 

A couple notes:

• I'll be reaching out in the next few days as we put the finishing touches on this season, so you'll be hearing from me soon. 
• I'll be switching off two-way communication on REMIND in the next few days, so if you need to reach out for any reason just email me at rob.rocco@avonlakecityschools.org. I'll still send out texts via REMIND this off-season.
• If you no longer need to receive texts, just reply LEAVE to one of my texts and I'll remove you. Or email me to let me know you no longer need to receive texts. 
• Three families ordered shirts that aren't in yet, I'll reach out to you once they come in.
• For those athletes not participating in a winter sport, we'll be taking three weeks off to rest and then we'll start our off-season training for Track & Field! I'll post information about that in a couple weeks.

Practice Schedule: Monday 10/4-Friday 10/8

Here's this week's practice schedule:

• Monday
• Learwood (on campus)
• 3:15 - 4 p.m.
• Parents we should be ready for pick-up at 4:10 p.m.
• Tuesday
• Learwood (on campus)
• 3:15 - 4:45 p.m.
• Wednesday
• NO PRACTICE (Teacher Conferences)
• We'll send out a MANDATORY practice to do on own
• Thursday
• Kopf Reservation (meet at Avon Lake Public Library)
• 3:30 - 5 p.m. 
• If conferences run late, we'll text when we're headed to the library
• Friday
• ALHS Track (meet at the caboose)
• 10 - 11 a.m.

TIFFIN REMINDERS

Just a couple reminders about today:

• Don't forget your masks for the bus ride!
• STAY IN GROUPS OF THREE AT ALL TIMES TODAY
• Support your teammates when you are not running or getting ready to run
• We are going to Tiffin to compete FIRST, then fun comes SECOND
• After we walk the course, you can buy apparel...but concessions should be purchased AFTER all races are completed
• When we are done with all races today, we will stretch as a TEAM at camp
• Coach Ferrari will be at the finish line for parents who would like to sign out...athletes you will have to get your gear and then help your parents find coach

Race Schedule:

BOYS TEAM (1:05 p.m.):

• Nate
• Reid
• Lincoln
• Riley 
• Finn
• Laith
• Dennis 

GIRLS TEAM (1:50 p.m.):

• Hannah
• Kelsey
• Mia
• Cassidy
• Isabel
• Rebecca
• Gianna

BOYS OPEN (2:15 p.m.):

• All other boys

GIRLS OPEN (2:50 p.m.):

• All other girls